Cable Pull-Through
Trains the Glutes.
- Equipment
- Cable
- Mechanic
- Compound
- Force
- Pull
- Level
- Beginner
How to do it
- Attach a rope to a low cable pulley and stand facing away from the machine.
- Reach between your legs and take one end of the rope in each hand, then step forward until there is tension.
- Set your feet a little wider than shoulder-width with a soft bend in your knees.
- Push your hips back and let your torso hinge forward, letting the rope travel back between your legs. Keep your back flat.
- Lower until you feel a stretch through the hamstrings, then drive your hips forward to stand up.
- Finish standing tall with the glutes squeezed, without leaning back.
Common mistakes
- Squatting instead of hinging. If the knees bend a lot and the torso stays upright, the movement has become a squat and the glutes and hamstrings lose the stretch.
- Pulling with the arms. The hands just hold the rope; the hips do the work. If the arms are curling the rope through, the weight is too heavy.
- Leaning back at the top to feel a stronger contraction. Standing tall is the finish; leaning back moves the load to the lower back.
- Standing too close to the machine, so the rope reaches its end before the hips do.